How to get fit when you're 40something and very unfit??

[spotified]

That's it really. Where do I start? I'm overweight, everything hurts when i move, run out of breath running for the bus. Physical and mental health not great. Have never managed to get into an exercise routine, hate running, all that crossfire nonsense, and fancy activewear. Enjoy yoga and dance type classes but am seriously time-constrained so haven't managed to attend classes with any regularity for years now. Also, I feel so fat and unfit now that i'm embarrassed to show up and try new things.

How do I break out of this cycle and get fit before it's too late?

today i finally found the courage to sit on the rowing machine in the basement, and rowed for 10 minutes. It wasn't too bad :)

i'm going to give myself the challenge of finding 10 minutes every day this week, and to look for an app/plan equivalent of C25k for rowing.

it's hardly my dream activity, but it's there, it's possible, and thats better than dreaming!

thank you for your helpful and supportive posts, btw. it's really helped me see i'm not unique and there is a way out of this slump.

Well done spotified 🏆.

British Rowing have got lots of training plans here.

Well done Spotified. It is a challenge to find time for ourselves- full stop! While I’ve sorted the exercise stuff, general pampering is waaay down the agenda.

Rowing is my plan B when my knees give in. We don’t have space at home though so it will involve gym membership. Maybe when DCs are properly grown up, you could row on real water

I can't afford the gym and hate running/jogging so I decided to focus on workouts I can do at home. I do a youtube workout every couple of days. I use Lucy Wyndham-Jones, HASfit, Yoga with Adrienne and AthleanXX for women and usually do about 30 minutes three or four times a week. There's loads of bodyweight exercises on all of these channels that you need absolutely no kit for whatsoever.

Correction - it's Lucy Wyndham-Read, not Jones. Aged brain forgot her name!

thanks again, you lovely people. Pleased to report I went on the rower again tonight - just for 15 minutes, but it's done and better than nothing. that is my pledge to myself for this week :)

thanks Jams. Have been meaning to check out Adrienne, but the 30 days thing puts me off. maybe it's time i start...

I was going to suggest a boot-camp type class OP but having RTFT I see classes won't work for you - but posting anyway to say go for it with Adrienne, the 30 days thing doesn't mean you're making a 30 day commitment or anything like that, you can dip in and out and it's the best online yoga I've ever tried.

Active 10’app.... the aim is only 10 minimum brisk walking ... easy to fit in and before you know it you have done at least 20 mins brisk waking and possibly an hours exercise. I’m really enjoying using it especially now the weather is nice and the children can come along as well.

Well done Spotified.

There’s a lot of support for the theory that you should work harder rather than longer. Have a rest day or 2 then book yourself another 15 minute slot.

Blatantly place-marking! Good luck op!

I've got a stepper and i use it while watching a 30 min episode of a tv programme i like

Well done Spotified. At this point you should be concentrating on your technique. A powerful drive from your legs is what you are after (rather than power from your arms pulling) 18-22 strokes per minute.

Has your rower got a display? If it shows a force curve that is useful, allows you to aim for a good stoke pattern (can I say that I have been watching too much Miranda to write that at this point)!

I am just about to get dressed for my morning 10,000 m row and another episode 😎.

I have to admit I've now added two bits of equipment to my workouts. I bought a set of resistance tubes (about £20 or so) and a cheapy set of kettlebells, so that I could add some weight training in, and the kettlebells in particular have had a massive effect on my shape. I do a 25 minute HASfit kettlebell session at least once a week, and my balance and strength has really come on. I used to fall over pretty easily as I don't have a good sense of balance nor did I have the strength to correct my wobbles - now I can stand on one foot quite happily. It's a small achievement, sure, but one that will hopefully help protect me from falls as I get older. I love the kettlebells!

F

Well done spotified. I did my second couch to 5K walk/run today.

reporting back, 3rd day on the rower. Might have fallen down the rabbit hole of watching a million technique videos on youtube and now worried i'm doing it all wrong.

but what i like of what i read is that - yes i should be doing intervals etc - but overall there's a lot of arguments that slow, steady and good technique is better than fast and messy. and i found that while it is boring it is much less boring than running and it is almost... meditative/ mindful. so for now i'm going to try and not watch telly while i do it and really get my 15 minutes in every day this week to prove to myself it can be done.

this thread has been really motivating thank you

3 days solid is brilliant. Keep it up!

Brilliant update spotified. I would focus on British Rowing or Concept2 for technique.

I dislike running (so does my left knee) and rowing works for me.

Make sure to stretch.

Yey well done Spotify

Another vote here for walking or running, it’s free; all you need really is a decent pair of trainers (not the fashion ones but there are specialist brands for walking or running); gets you out in the fresh air.

I am lucky in that although I live in a city there are plenty of woods, parks etc.

Re.motivation: when I started running I literally just ran for a minute, the next time added another minute and gradually built it up till eventually I could run for around an hour. I find it helpful in terms of motivation to have some high-energy music playing in my earphones. Old school techno and acid noise from my misspent youth LOL! Sometimes 80s & 90s Metal. Anyway you will have your own preference that gets you fired up.

Alternatively, and if you find walking or running a bore, how about listening to a podcast or audiobook whilst you exercise. The important thing is to try to stick to a regular programme, whether once, twice or three times a week. Don’t try too long a distance first off, as you may not to be able to finish it and may get discouraged. Like I said, I began running by literally going to the end of the street, at first it was all I could manage; then built it up slowly and gradually. Good luck!